Differences in strength training, nutrition and genetics has a significant effect on body size, weight as well as muscle gain. Many people train hard at the gym and eat right but never really achieve their desired muscle hypertrophy. This is the main reason why there are many steroids and supplements in the market that target bodybuilders and promise to help them attain desired physiques. While steroids use is generally discouraged, nutritional supplements are encouraged only when used correctly.
Bodybuilding supplements alone do not increase muscle mass or help one get a ripped body. However, when they supplement a healthy diet and intense gym workouts, they make a huge difference. A hard gainer should personally research quality products and determine which ones are effective for them. This is because it is not advisable to use every product in the market.
In order for supplements to work effectively, the user must eat a balanced diet that is rich in proteins. Protein is the main body building food source that is required by muscles to grow. A bodybuilder should also take enough fruits and vegetables to get essential, natural multivitamins into their systems. In addition, one should get 8 hours of sleep daily, consume enough calories for bulking up and avoid taking alcohol or drugs. Finally, they should maintain daily workout sessions to stimulate muscle growth.
5 Quality Bodybuilding Supplements Available in the Market
1. Creatine
Creatine increases the ability of the body to produce energy quickly. Therefore, with more energy, a bodybuilder trains harder and more frequently hence producing faster results. Creatine replenishes a high energy compound in the body called creatine phosphate. This compound helps muscles to keep contracting with high intensity during workout sessions allowing the bodybuilder to keep lifting heavier weights. Creatine is more effective for high intensity training regimens as well as explosive activities like weight training and sprinting. However, it does not really improve endurance or cardiovascular performance.
Taking creatine results in an immediate increase in body weight. Although initial weight gained is mainly water, muscle gain occurs later if one continues to work out. This is because of the increased workload that they can handle. The supplement is osmotically active and pulls water into all muscle cells. This increases protein synthesis.
Today, creatine remains one of the most researched bodybuilding supplements in the world. It has so far been found to be relatively safe for use. However, some people may react differently to it compared to others due to differences in their genetic makeup. Furthermore, it should not be used by people with kidney problems or children under 18 years old. Finally, it should be taken in powder form in order to be more effective. Other forms like creatine ethyl ester (CEE) or liquid creatine are unstable and immediately break down in the blood system.
2. Glutamine
Glutamine is the most abundant and free amino acid in the body. It is produced in the muscles and then distributed to the rest of the body. It also helps to transport nitrogen into the muscles and makes up 61 percent of skeletal muscle. It is an important amino acid for bodybuilders because it helps to manage muscle stress from intense workouts, minimizes muscle breakdown, increases muscle strength and stamina as well as improving recovery after every workout.
Every time one trains their muscles, the level of natural glutamine in the body reduces. This prolongs the muscle recovery period while reducing strength needed during the next training session. Glutamine supplements replenish these amino acids in the body and muscles. This allows bodybuilders to bulk up faster.
Glutamine improves protein metabolism and stimulates the secretion of Human Growth Hormone (HGH). HGH supports new muscle growth and metabolizes body fat. It is also anti-catabolic meaning that it prevents the breakdown of muscles and proteins. This is particularly important for those who want to trim down fat and get ripped bodies without losing muscle mass. It has no negative side effects because it is already a naturally occurring amino acid in the body. However, excessive intake of the supplement is discouraged since it may lead to an upset stomach.
3. BCAA
Branched-chain Amino Acids supplements are essential for gaining and maintaining muscle mass as well as for muscle recovery when following calorie-deficit diets. This means that they are essential for many bodybuilding competitors who are preparing for a competition and are planning to lose body fat. Dieting to reduce body fat is actually catabolic in nature. This means that it can result in muscle breakdown. As the body tries to hold on to its fat stores, it turns to muscle in order to satisfy daily energy needs.
Branched-chain amino acids (especially leucine, valine and isoleucine) stimulate protein synthesis and are more effective than normal proteins. At the cell level, BCAAs increase a cell’s capacity for synthesizing proteins. At the same time, BCAA supplement reduces the body’s rate of breaking down proteins. Finally, BCAAs improve workout intensity resulting in faster results.
4. Protein Powder
Protein powder is highly recommended for all body builders looking to add muscle mass onto their frames. Hard and intensive training sessions require an increase in one’s daily protein intake. While the recommended source for proteins primarily comes from the diet, sometimes people struggle to eat the recommended amount daily. Protein powder is thus a convenient and cost effective way for increasing protein intake by the body. It is taken before a workout session as well as during or after depending on the intensity and energy requirements.
Protein powders usually come in different forms including whey, casein and soy protein. Out of the three, whey protein is commonly used because it is water soluble and is a complete protein. Whey is primarily found in dairy products. It is a rich source of BCAAs and contains protein microfractions that are biologically active including beta-lactoglobulin, alpha-lactalbumin, immunoglobulins, glycomacropeptides, lactoperoxidase and lactoferrin. These are essential growth factors that stimulate muscle growth and quick recovery. They also boost immunity.
Protein powder supplements can be mixed into protein shakes that may be taken at any time of the day. Before, during and then after a workout is generally more preferable. These supplements have a high digestion rate compared to other proteins. This stimulates the rapid delivery of essential amino acids to all muscle cells.
5. Greens Supplements
Greens Supplements allow a body builder to consume a concentrated amount of vegetables, fruits and herbs in a powder or pill. Many bodybuilders concentrate of eating calorie-dense foods in order to bulk up. Therefore, many people tend to overlook the intake of vegetables because they have a low caloric content. For this reason, taking greens supplements may be a good way of consuming essential vitamins and antioxidants. They are also effective for ensuring proper pH balance in the body. However, a high fiber and vegetables diet should never be replaced by supplements.
Supplements are free-form hence require no digestion. They are rapidly absorbed into the bloodstream. This makes them more effective than relying on nutritional content in food, which takes longer to be digested and absorbed fully into the bloodstream. However, supplements should never be taken as a substitute to a well-balanced diet. They should also be taken in recommended amounts and at the right time.
